Is it possible to lose 10lbs a month?

[Knight165]

Re: Is it possible to lose 10lbs a month?

2 Egg Whites
Whole Wheat Toast Dry
Whole Wheat Toast Dry
Green Apple
8 Oz Water
Saputo Frigo Stringed Cheese
Garden Salad
banana
Turkey Breast
Cucumber
Jello Sugar Free


I calculated this for the day and this is 450 calories and 10 grams of fat....and thats breakfast lunch and dinner

Whoa....that's not enough caloric intake.
Lose the bread...add some more protein and vegetables. Eat as much fresh vegetables as you want/can.
Drink A LOT of water. No soda...not even diet.
Cheese is fine...just take it easy on it.

M.K.
Knight165

[ifiok25]

Re: Is it possible to lose 10lbs a month?

Whoa....that's not enough caloric intake.
Lose the bread...add some more protein and vegetables. Eat as much fresh vegetables as you want/can.
Drink A LOT of water. No soda...not even diet.
Cheese is fine...just take it easy on it.

M.K.
Knight165

That's what I thought too. 450 is about how much you get in a meal right? Anyways, I worked out at the YMCA and ran on the treadmill and did the 5K loop (3.25 miles) and burned 510 calories. Today I've eaten a blueberry muffin for breakfast (about 300 calories), 2 hot pockets for lunch (600 calories), and a salad. Also I've only drank water for the past 2 days. I've cut back on the food and have eliminated soda from the diet and went from 220 lbs to about 213 lbs. I'm trying to get down to 200 or less. So how long would it take for me to get there?

[madscientist]

Re: Is it possible to lose 10lbs a month?

I once lost 75lbs in six months by running 1.5 miles, biking 15 miles, and eating 3 squares a day. It is amazing how much exercise and cutiing back on seconds can help you drop. Water is a big help too. Cut out sodas and drinks other than milk and H20.

[ubernoob]

Re: Is it possible to lose 10lbs a month?

This is from a friend who was a fatbody... He lost 80 pounds in 2 months, and now is a United States Marine.

There have been several weight loss threads recently, so i'm bumping this up.

And here is specific information on how I did it:

I went on a hardcore weight loss diet consisting of all clean foods and very little carbs at the beginning... egg whites, lot's of veggies, cottage cheese, beans, salads, whey protein powder, flax seed oil, etc. and I ate 5 meals per day. About every month I had to change up my diet and substitute foods to prevent myself from hitting a plateau. Some of the foods are nasty and tough to eat day in and day out, so I used 'I Can't Believe It's Not Butter Spray' on almost everything I ate. My diet was nothing special, I merely followed the 10 calories for every 1 pound you weigh rule and 1.5g of protein for every 1 pound you weigh rule. If you're 280 pounds and you want to lose weight, then you should be taking in 2,800 calories per day, every 10 pounds that you lose you should adjust your calories accordingly. Protein is a big factor because if you're not taking in enough protein you'll lose a lot of lean body mass. I used the glycemic index and chose my foods wisely and picked the foods with the the lowest GI, then just broke it up into 5 daily meals and I was good to go and consistently lost fat every week. I highly recommend doing a google search for the "Glycemic Index" and choosing the foods on your diet based on those with the lowest GI rating.

I did weight training 3x a week on Monday/Wednesday/Friday and I did intense cardio on Tuesday/Thursday/Sunday with Saturday being an off day. My weight training routine basically consisted of just your standard legs/chest/arms/back/etc. 3 day split routine. Muscle is one of the best fat burners out there, the more muscle you have the more fat you'll burn and the higher your metabolic rate will be. It's also important to lift heavy (none of this ***** low weight high reps sh/t, that won't build muscle) so you can keep as much LBM as possible and don't end up looking like a twig with bags of loose skin when you do in fact lose all the weight you need to lose. Tons of people who end up losing a lot of weight end up going from big and fat to skinny and fat, lifting heavy from the beginning will prevent this. Do not worry about gaining weight by weight lifting, because you won't, gaining weight by lifting is entirely dependant on your diet and your calories, to gain weight you need to have a surplus of calories and that just won't happen on a weight loss diet. You'll get stronger and you'll get leaner by lifting weights, but you WON'T get bigger or heavier, so don't worry about that. I cannot stress how important weight lifting is!

For cardio I did HIIT on the eliptical machine Tuesdays and Thursdays with a long run usually 3+ miles on Sundays, mind you I wasn't physically capable of doing this when I first started. HIIT is high intensity interval training, it's basically where you'll go balls out for 1 minute, rest for 1 minute, etc. and do this for 30 minutes. Your metabolic rate will be in overdrive after a good session of HIIT. When I FIRST started I wasn't able to do HIIT and I wasn't able to even run at all, so at the beginning I started doing 20 minutes of just straight cardio on the eliptical machine at the gym at a good pace eventually working my way up to 30 minutes which took a few weeks. After about 1 month is when I started doing HIIT on the eliptical machine and I started at 15 minutes of doing 30 seconds fast, 1 minute slow and then worked my way up to 30 minutes of 1 minute fast and 30 seconds slow which was very intense. When I started doing HIIT I was finally able to run half a mile so every Sunday I would run half a mile and just keep pushing myself, after a few weeks of running half a mile I was eventually able to run 3/4 of a mile, and then one day I just pushed myself to 1 mile which was a huge moral victory for me and a big mental barrier that I finally crossed because never in my life have I ever ran 1 mile, in gym class during those mile runs I was such a fat piece of crap that it took me the entire 1 hour class just to walk the mile, so actually running 1 mile for the first time felt amazing for me. I kept doing my HIIT on Tuesdays and Thursdays and on Sunday I would run 1 mile, I eventually worked my way up to 1.5 miles, 2 miles, 2.5 miles, and 3 miles which was my ultimate goal because that is the distance I have to run for the PFT. Once I was able to run 3 miles, I then began focusing on getting my time down, I went from 3 miles in 34 minutes to 3 miles in 19:45. A few days ago I was doing speed work and ran 1 mile in 5:30, never in a million years did I think I would be able to run a sub-6 minute mile, let alone a 5:30 mile. Also last night I did a situp test and got 101 situps in 2 minutes, for the past few weeks I was hovering from the low to mid 90's, a few months ago I was just barely in the low 70's, and now last night i'm at 101.

A complete weight loss program needs ALL of the three elements to work and work well: 1) Diet, 2) Weight training, 3) Cardio. If you're only doing 2 of these 3 things, your program will not work, you must have all 3 elements.

If you've been the same weight for several weeks, then you're doing something seriously wrong. Most people can do the necessary cardio and weight lifting without any problems, but their diets are all f/cked up and that's why they don't see results, and I can almost guarantee that anytime someone plateau's or stops losing weight, it's their DIET! I already mentioned it, but it's so important that it's worth repeating: The most common weight loss myth is to eat less and that is simply not true. You need to keep your metabolism going in overdrive around the clock 24/7, you need to be following the 10 calorie per pound of bodyweight method I posted above and then split those calories up into 5 or 6 meals throughout the day so you're basically eating every 3 hours.

You NEED to be lifting weights, and i'm not talking about doing 50 bicep curls. You need to be hitting the large and major muscle groups and you need to be lifting heavy. There are no if's, and's, or but's about it, you must be lifting weights right now or your progress will be stale.

There is no reason in the world why you won't be able to achieve the same results as me. If I can do it, then anyone with a little bit of willpower and motivation should be able to do it as well.

Good luck and if you have any questions I will be glad to answer them.

And while i'm at it, here is another "after" picture of me taken about 2 weeks ago in Washington, D.C. at the World War 2 memorial, as you can see, the difference between my "before" picture and now is extremely dramatic:

[23]

Re: Is it possible to lose 10lbs a month?

climbed the sand dune twice yesterday... whew wee

My day 2 so far, less than 1000 calories
1 cup- O Organics Lowfat Milk
1 - Banana
1 EAS Myoplex Carb Control Protein Shake
Chicken Of The Sea Chunk Light Tuna in water
3 tblspn- Mayonaisse Light
4 cups- Water
1 - Lowfat Yogurt
1 cup - Corn Flakes Cereal


not bad eh?

[roadman]

Re: Is it possible to lose 10lbs a month?

I hope you have some veggies for dinner.

[23]

Re: Is it possible to lose 10lbs a month?

i forgot to add i had veggie soup today, and had a bag of steamed veggies last night.

im eating a spinach salad with carrots cucumbers and tomatoes & grilled chicken... good enough?

[roadman]

Re: Is it possible to lose 10lbs a month?

Looks very balanced to me.

I had 1/2 of a subway chicken strip salad tonight.

Only 240 calories.

[23]

Re: Is it possible to lose 10lbs a month?

Yeah it was subway that i got the salad from.

Did any of you guys body start acting funny in anyway once you changed the eating?


any headaches or withdrawls or anything?

[Rainey]

Re: Is it possible to lose 10lbs a month?

Major respect out to that marine guy. 3 Miles in 19:45? That is incredible shape.

KDRE... don't you think this drastic loss in calories might cause you more harm than good? I just have a feeling your immune system is going to take a major nose dive soon. Unless you are taking all of your vitamins... then you will probably be ok.

[roadman]

Re: Is it possible to lose 10lbs a month?

Yeah it was subway that i got the salad from.

Did any of you guys body start acting funny in anyway once you changed the eating?


any headaches or withdrawls or anything?

I tried Atkins about three years ago and they said that a lower carb diet with high fat could cause nausea and or headaches.

[23]

Re: Is it possible to lose 10lbs a month?

Rainey, no i dont because what i was eating before wasn't really good food, and it was out of inconvienience and time that I had to eat bad.

In this instance its less calories but its better more nutritious foods. That's the difference in eating a bowl of cinnamon toast crunch with 2% milk, than a bowl of fat free toasted flakes with 1% organic milk, a cheeseburger special at night opposed to a spinach chicken salad and backed potato w/no butter or sour cream.


My immune system is pretty strong so I dont think itll affect me too much unless i do something seriously drastic like the guy who said eat lettuce for breakfast lunch and dinner with a couple of pork rinds for the entire day.

Id call that dropping weight far too fast.

roadman, how'd atkins work out for you? I don't really like the idea of it

[Heelfan71]

Re: Is it possible to lose 10lbs a month?

I can loose 10lbs in a week. I have a high metabolism so if I don't eat all the time I can loose weight extremely fast

[roadman]

Re: Is it possible to lose 10lbs a month?

Rainey, no i dont because what i was eating before wasn't really good food, and it was out of inconvienience and time that I had to eat bad.

In this instance its less calories but its better more nutritious foods. That's the difference in eating a bowl of cinnamon toast crunch with 2% milk, than a bowl of fat free toasted flakes with 1% organic milk, a cheeseburger special at night opposed to a spinach chicken salad and backed potato w/no butter or sour cream.


My immune system is pretty strong so I dont think itll affect me too much unless i do something seriously drastic like the guy who said eat lettuce for breakfast lunch and dinner with a couple of pork rinds for the entire day.

Id call that dropping weight far too fast.

roadman, how'd atkins work out for you? I don't really like the idea of it

I lost 35 pounds initially, but put it right back on and then some later. I think I missed bread a lot and carbs. I really enjoy the high fiber, lower fat and no processed foods I'm on now.

[23]

Re: Is it possible to lose 10lbs a month?

heelfan people like you are hated by many.

roadman I hear you, i just dont see how people can stick with that atkins thing.